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11 Healthy Habits That Are Sabotaging Your Weight Loss

Sneaky Reasons the Scale Won't Budge

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You eat lots of produce, exercise, and avoid processed foods, but the scale just won't budge. Unfortunately, while you may think you're doing everything right to shed pounds, some seemingly healthy habits may be to blame for your weight-loss woes.

You’re a Healthy Dipper

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It may be obvious that dipping bread into olive oil can quickly pack on the pounds, but when bread is swapped for vegetables and oil is substituted with something healthier, like hummus, we often forget that those calories count, too. "Even dipping veggies and fruit into peanut butter, guacamole, or hummus can be a sneaky calorie bomb," says Samina Qureshi, RD, health and wellness coach in Evanston, Illinois. These spreads can certainly add value to your diet and help keep you satisfied when eaten as a snack in proper portions, but in excess they can add up to more calories than an average meal, hindering weight-loss. Qureshi recommends measuring out one serving of your favorite dip before you dig in. Try 2 tablespoons of peanut butter (180 calories), 1/4 cup of guacamole (90-100 calories), or 1/4 cup of hummus (150 calories).

You Eat a Lot of Fruit

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While fruit is a whole, natural food that's full of important nutrients, it needs to be eaten in moderation. And it’s easy to go overboard: If your morning smoothie contains a medley of five different fruits and a hefty pour of fruit juice, you’re packing in extra calories and sugar. "Fruits contain three to four times the amount of carbohydrates as veggies,” says Lorraine Matthews-Antosiewicz, RD. “So your intake should be based upon your daily calorie needs, especially if you're trying to lose weight." Shoot for about 1 1/2 to 2 cups of fruit per day. Most people struggle to eat enough veggies, so replacing some of the fruit in your smoothie with veggies is a smart way to cut back on sugar and calories. And opt for skim milk or Greek yogurt over juice for a smoothie that provides protein to fill you up.

You Thought Sugar was Spelled S-U-G-A-R

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Words like organic, non-GMO, and gluten-free make processed foods seem healthier, but even these seemingly better-for-you treats require a close read of the ingredients list. Contents like organic cane juice may sound healthy, but they’re actually just another name for sugar. "Though 'natural' sugars, like raw honey and pure maple syrup, may be better quality-wise than artificial sweeteners and processed sugars, they can still add a significant amount of sugar to the diet," says Dena Norton, RD, owner of Back to the Book Nutrition in Houston, Texas. We should limit added sugars of all kinds to 24 grams a day for women (6 teaspoons), and 36 grams for men (9 teaspoons), advises Lauren Harris-Pincus, RDN, owner of Nutrition Starring You in New York City.

You Drink Red Wine With Dinner

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"Red wine may have a health halo for its antioxidants and resveratrol content, but too much of a good thing can definitely be the case when it comes to wine," says Tara Gidus-Collingwood, RD, owner of Tara Gidus Nutrition Consulting in Orlando, Florida. Aside from the calories that add up from generous pours and multiple glasses, Gidus-Collingwood cautions that "drinking alcohol can reduce inhibitions and cause you to unknowingly eat more food as a result of sipping away.” While wine is a smart alternative to mixed drinks made with sugary ingredients that pack an even heftier caloric punch, it’s important to remember that liquid calories count, too!

You Follow a List of “Good” and “Bad” Foods

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While whole foods like fruits and veggies are good for you, and others like processed foods and sweets should be eaten in moderation, categorizing foods into off-limits and green-light territories can cause some issues. "There's a good chance that you'll overeat those foods deemed healthy without being mindful of hunger or portions, and also feel guilty if you consume those foods that are supposed to be forbidden," says Kait Fortunato, RD, in private practice in Columbia, Maryland. Diets should not be like light bulbs that you turn on and off; a healthy diet is one that you can maintain for life. Keep proper portion sizes in mind even when eating healthy foods, and allow yourself a splurge every now and then to prevent cravings from leading to a binge.

You Avoid White Foods

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We’ve been taught since childhood to "eat a rainbow," but many of us forget that white is a color, too! While white foods like bread and crackers made with refined flour should be avoided in favor of whole-grain varieties, there are tons of white veggies such as potatoes, mushrooms, onions, cauliflower and garlic that are loaded with important nutrients. For example, one medium potato has more potassium than two bananas and almost an equivalent amount of fiber. Many people don’t get enough potassium in their diet, and potatoes are a filling, fiber-rich, way to get your dose.

You Never Let Yourself Get Hungry

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While eating every few hours is important for keeping blood-sugar levels stable, the feeling of hunger is a normal sensation — yet many people fear a rumbling stomach. “There are those who fear feeling hungry to the point where food is all they think about,” says Jenna Bell, RD, a nutrition consultant in New York City. And that's especially true on super-restrictive plans. Looking at the clock as a prompt to tell us when to eat, instead of relying on our stomachs, often plays a role. "Forcing yourself to eat breakfast at 8 am, lunch at noon, and dinner at 6 pm — just because those are traditional meal times — is a mistake," says Lindsay Livingston, RD, blogger behind The Lean Green Bean. Instead, Livingston encourages people to focus on getting in tune with their bodies, learning to recognize the feeling of hunger (versus being bored or stressed), and then eating sensibly until you are full.

You’re into Juicing

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"Although juicing can be a healthy habit, it can also sometimes sabotage a healthy eating plan," says Toby Amidor, RDN, owner of Toby Amidor Nutrition in New York City. "It takes numerous fruits to fill an 8- to 10-ounce glass, and at 60 calories per serving of fruit, that can cost you upwards of 400 calories," Amidor adds. Even though the calories are coming from healthy ingredients, consuming an excessive amount of calories from any source can hinder weight loss. If you're trying to lose weight, munch fruit in its whole form, rather than juiced, which takes longer to eat and boosts your fiber intake, increasing satiety.

You Supersize Your Salad

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Salads are the go-to meal of dieters everywhere. And while most salads start on a bed of good intentions, with lots of leafy greens and some non-starchy veggies like bell peppers and tomatoes, oftentimes the toppings can take the meal from healthy to a calorie-bomb. “Salad ingredients can be high in fat, and although a little avocado or nuts is healthy, big portions can be a problem," says Boyd. The inclusion of lean protein is important, but especially when dining out, you have to pay close attention to preparation and cooking methods. "Fried chicken pieces will easily bust the calorie bank, and dressing is another high calorie contributor," Boyd cautions. Even reduced-fat dressings can add hundreds of calories when not measured out. To keep your salad from blowing your diet, order dressing on the side and dilute it with a few splashes of plain balsamic or red wine vinegar, and be sure to choose a lean protein that's baked or grilled.

You Cook with Olive Oil

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“Olive oil is healthy — it’s part of the Mediterranean diet, which is linked to a bounty of health benefits, from lowering heart disease risk to boosting brain health,” says Sharon Palmer, RD, author of The Plant-Powered Diet. While including olive oil in your diet is a healthy move, moderation is key. Pouring olive oil straight from the bottle makes it extremely hard to control portion size, and at 120 calories per tablespoon, the calories can add up fast if you’re not careful. Use a measuring spoon or an oil mister to keep portions in check while still enjoying the flavor and health benefits, says Palmer.

You’re a Vegetarian

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Plant-based diets have been linked to a slew of health benefits, from boosting heart health to lowering blood pressure to helping manage psoriasis. The problem arises when people embrace a vegetarian lifestyle without educating themselves on nutrition. “The challenge with people going vegetarian without a good knowledge base is that they may not get enough protein,” says Sarah Koszyk, RD, a nutrition blogger based in San Franciso. Protein is important for weight loss because it helps us maintain our lean muscle mass, says Koszyk. Protein also keeps us feeling fuller longer, so it’s essential to include protein with each meal on any diet. Edamame, beans and legumes, tofu, eggs, cottage cheese, and Greek yogurt are all great sources of protein for vegetarians.